Antioxidants abubuwa ne na halitta waɗanda ke hana ko jinkirta lalacewa ta hanyar oxidation. Daga cikin abincin da ke dauke da antioxidants, 'ya'yan itatuwa irin su apple, blackberry, blueberry, ceri, cranberry, orange, peach plum, rasberi, jan inabi, strawberry; kayan lambu irin su alayyahu, broccoli, tumatur, jan albasa, kabeji da abubuwan sha kamar koren shayi, black shayi, kofi. Mafi kyawun tushen antioxidants shine kayan lambu da 'ya'yan itatuwa. Cin abinci mai arzikin antioxidant yana ƙarfafa rigakafi kuma yana tsawaita rayuwa.
Menene Antioxidant?
Don fahimtar abin da antioxidant ke nufi, wajibi ne a fara daga matakin kwayoyin.
Kamar yadda kuka sani, duk wani abu da ke cikin sararin samaniya yana tattare da kwayoyin halitta. Atoms mahadi ne da gungun electrons suka samar da su da ke kewaye da tsakiya mai dauke da protons da neutrons. Protons (jajayen balls) a cikin tsakiya suna ɗauke da caji mai kyau (+), yayin da blue balls sune electrons masu ɗauke da cajin (-). Lokacin da kwayoyin halitta biyu ko fiye suka haɗu tare, sun zama abin da muka sani a matsayin kwayoyin halitta.
Jikin ɗan adam ya ƙunshi sinadarai irin su sunadarai, fats da DNA, kuma waɗannan su ne kawai manyan ƙwayoyin cuta masu yawa, ɗaruruwa ko dubbai na atom ɗin da suka haɗu tare. Mutane da sauran halittu suna kula da tsarinsu da ayyukansu ta hanyar halayen sinadarai. Dukkan halayen sinadarai da ake buƙata don ci gaba da rayuwa ana kiran su tare da haɓaka metabolism.
A cikin waɗannan halayen sinadarai, ƙananan ƙwayoyin cuta sun rushe zuwa ƙananan ƙwayoyin cuta kuma ƙananan ƙwayoyin suna tsara su zuwa manyan kwayoyin halitta. Domin kwayar halitta ta kasance karko, dole ne ya ƙunshi adadin electrons daidai. Idan kwayoyin halitta sun rasa na'urar lantarki, ya zama free radical.
Masu tsattsauran ra'ayi ba su da kwanciyar hankali, ƙwayoyin da ke cajin lantarki a cikin sel waɗanda zasu iya amsawa tare da lalata wasu kwayoyin halitta (kamar DNA). Har ma suna iya haifar da halayen sarka wanda kwayoyin da suke lalata su zama masu tsattsauran ra'ayi. Idan kwayoyin halitta ya rasa na'urar lantarki kuma ya zama mai tsattsauran ra'ayi, kwayoyin antioxidant suna shiga kuma ya kawar da shi kyauta, yana sakin lantarki. Suna ba da gudummawar electrons ga masu tsattsauran ra'ayi waɗanda ke kawar da su kuma suna hana su yin illa.
Menene Antioxidant ke Yi?
Antioxidants, wadanda suke da matukar amfani ga lafiyar mu, suna karfafa tsarin rigakafi. Hakanan yana kawar da radicals kyauta kuma yana rage yawan damuwa. Yana hana lalacewar DNA wanda zai iya faruwa a cikin sel.
Free radicals suna kullum kafa a cikin metabolism. Ba tare da antioxidants ba, suna lalata jikin mu da sauri.
Koyaya, masu tsattsauran ra'ayi kuma suna da ayyuka masu mahimmanci waɗanda suka zama dole don rayuwarmu. Alal misali, ƙwayoyin rigakafi na jiki suna amfani da free radicals don kashe kwayoyin cutar da ke ƙoƙarin kamuwa da mu. Kamar yadda yake da abubuwa da yawa a cikin jiki, abin da muke bukata shine daidaituwa. Kamar kiyaye adadin free radicals karkashin iko tare da adadin antioxidants…
Lokacin da wannan ma'auni ya rikice, abubuwa sun fara yin kuskure. Lokacin da radicals free sun fi yawan antioxidants, yanayin da ake kira damuwa na oxidative yana faruwa. Rashin damuwa A cikin wannan lokacin, mahimman ƙwayoyin jikin mutum na iya yin lalacewa da gaske, wani lokaci ma suna haifar da mutuwar tantanin halitta.
Yawancin abubuwan damuwa da halaye na salon rayuwa sun wuce kima suna haɓaka samuwar masu tsattsauran ra'ayi. Abubuwan da ke haifar da damuwa na oxidative sun haɗa da:
Gurɓatar iska
Don shan taba
Shan barasa
guba
hawan jini matakin sukari
Amfani da polyunsaturated fatty acids
Radiation saboda yawan zafin rana
Cututtuka da kwayoyin cuta, fungi ko ƙwayoyin cuta ke yadawa
Yawan cin ƙarfe, magnesium, jan ƙarfe ko zinc
Yawan iskar oxygen a jiki
Yawan iskar oxygen a jiki
Motsa jiki mai tsanani da kuma tsawon lokaci wanda ke haifar da lalacewar nama
Danniya mai oxidative na dogon lokaci yana ƙara haɗarin mummunan yanayin kiwon lafiya kamar cututtukan zuciya da wasu nau'ikan ciwon daji. Ana kuma tunanin yana taimakawa wajen tsufa. Sakamakon damuwa na oxidative, cututtuka kamar:
A cikin idanu - Yana haifar da cataracts da macular degeneration.
A cikin zuciya - Yana haifar da hawan jini da gazawar zuciya.
A cikin kwakwalwa - yana haifar da cutar Alzheimer da cutar Parkinson.
A cikin gidajen abinci - Yana haifar da arthritis.
A cikin huhu - yana haifar da asma da mashako na kullum.
A cikin koda - Yana haifar da gazawar koda.
Me yasa antioxidants suke da mahimmanci?
Antioxidants suna tabbatar da rayuwar kowane abu mai rai. Suna yaƙi da masu tsattsauran ra'ayi waɗanda ke yin barazana ga lafiyarmu sosai. Jikin ɗan adam yana samar da nasa antioxidants, misaliglutathioneyana samarwa.
Tsire-tsire, dabbobi, da sauran nau'o'in rayuwa suna da nasu kariya daga radicals masu kyauta da kuma lalacewar oxidative da ke haifar da su. Sabili da haka, ana samun antioxidants a kusan dukkanin kayan shuka da abinci na dabba.
Yana da mahimmanci don samun antioxidants daga abinci. A hakikanin gaskiya, rayuwarmu ta dogara ne akan wasu abubuwan da ake amfani da su na antioxidants, misali; Ya dogara da cin bitamin C da bitamin E. Tsire-tsire ne tushen arziki a wannan fanni. Kayayyakin nama da kifi suma suna ɗauke da sinadarin antioxidants, amma cikin ƙasa da adadin 'ya'yan itatuwa da kayan marmari.kankanaYana da babban ƙarfin antioxidant na musamman.
Ana bincika Antioxidants a rukuni uku a matsayin phytochemicals, bitamin da enzymes. Kowace ƙungiya tana da ƙungiyoyin ƙasa. Nau'o'in antioxidants sune:
Magungunan ƙwayoyin cuta
Phytochemicals sune sinadarai na tushen tsire-tsire, wasu daga cikinsu suna da ƙarfi sosai. Suna bunƙasa don taimakawa tsire-tsire su dace da fallasa hasken ultraviolet da sauran gubobi na muhalli. Cin su daga tsire-tsire yana amfani da jikinmu. Misalai na phytochemicals; Ana iya ba da carotenoids, saponins, polyphenols, phenolic acid, flavonoids.
bitamin
Jikinmu yana ɗaukar wasu bitamin daga 'ya'yan itatuwa da kayan marmari kuma yana samar da wasu daga cikin su da kansa. bitamin antioxidant; Tare da bitamin A, bitamin C, bitamin E da bitamin D shine coenzyme Q10.
enzymes
Enzymes sune nau'ikan antioxidants waɗanda muke samarwa a jikinmu daga furotin da ma'adanai da muke ci tare da abincinmu na yau da kullun. Misali; superoxide dismutase (SOD), glutathione peroxidase, glutathione reductase da catalases.
Amfanin Antioxidant
Yana yaƙi da damuwa na oxidative
Oxidation tsari ne na halitta. Abincin da ke dauke da antioxidantsCin abinci yana ba da kariya daga ƙananan matakan kyauta waɗanda ke haifar da damuwa.
Yana hana kumburi
Antioxidants taimaka kumburi.Alpha lipoic acidYana da kaddarorin anti-mai kumburi wanda ke kara yawan jini. Ta wannan hanyar, yana taimakawa wajen rage kuraje da kuma wrinkles a fata.
Yana ba da ƙarfafa fata
Antioxidants suna juyar da tasirin tsufa na fata. Yana kula da lafiyar fata kuma yana taimakawa sake farfado da kwayoyin halitta. Ana amfani da maganin antioxidant kamar coenzyme Q-10 a cikin kayan kwalliya don rage wrinkles na fuska.
Yana kawar da tabo
Antioxidants na taimakawa wajen warkar da tabo a yankin fuska.
Yana gyara lalacewar rana
Antioxidants irin su selenium, bitamin C, da bitamin E suna kare kariya daga lalacewar fata daga rana. Hasken rana na UV na iya lalata ƙwayoyin fata a jikinmu. Lalacewar rana na dusar da fata.
Antioxidants na taimaka wa jini ya kwarara kuma yana motsa ci gaban sabbin kwayoyin halitta. Wannan yana taimakawa fata ta zama matashi da kyalli. Kayayyakin kula da fata kamar masu wanke-wanke da masu damshi suma sun ƙunshi adadi mai yawa na antioxidants.
Yana rage alamun tsufa kamar wrinkles
Antioxidants kuma suna da amfani ga fata. Yana ƙara saurin tsarin gyaran fata, yana sassauta fata kuma yana hana lalacewar fata. Bitamin antioxidant da ke da tasiri a wannan batun sune bitamin C da E.
Yana kariya daga cututtukan zuciya
Antioxidants suna kare kariya daga cututtukan zuciya yayin da suke kiyaye matakin radical na kyauta a cikin jikinmu cikin daidaituwa.
Yana hana ciwon daji
AntioxidantsYana da tasiri wajen hana ciwon daji. Domin free radicals suna lalata jiki, yana haifar da ciwon daji.
Amfani ga lafiyar gashi
Ɗaya daga cikin wuraren aikin antioxidants shine lafiyar gashi. Don samar da fa'idodin antioxidant ga gashi, zaku iya yin abubuwa masu zuwa: Sanya koren shayi mai zafi a fatar kanku. Ki zuba jakunkuna biyu na koren shayi a cikin gilashin ruwa. A bar shi a kan fatar kai na tsawon awa daya sannan a wanke. Koren shayi,asarar gashiYana da fa'idodin antioxidant waɗanda ke taimakawa hanawa
Accelerates jini wurare dabam dabam
Antioxidants, musamman a cikin kore shayi, hanzarta jini wurare dabam dabam da kuma inganta metabolism na cell. kurajen fata,kuraje kuma yana da amfani wajen kariya daga wrinkles.
Yana inganta ƙwaƙwalwar ajiya
Antioxidants suna inganta ƙwaƙwalwar ajiya kuma suna rage haɗarin lalata. Hakanan yana inganta lafiyar jijiyoyin jini. Yana ƙara iskar oxygen da isar da abinci zuwa kwakwalwa.
Antioxidants suna aiki azaman matsakanci a cikin tsarin juyayi na tsakiya. Don haka, yana hana kumburi kuma yana ƙarfafa lafiyar hankali.
Mai tasiri a cikin maganin arthritis
An san cewa antioxidants suna da mahimmanci don maganin arthritis. Ɗaya daga cikin binciken ya gano cewa shiga tsakani na antioxidant zai iya inganta alamun asibiti na cututtuka na rheumatoid kuma ya ba da taimako. Domin antioxidants suna hana kumburi.
Yana da amfani ga lafiyar ido
Babban adadin bitamin antioxidant, masu alaƙa da shekarumacular degeneration da sauran matsalolin hangen nesa daga ci gaba har ma da juya su. A wannan yanayin, da tasirilutein da zeaxanthin su ne antioxidants.
Yana ƙarfafa rigakafi
Mun san cewa cin 'ya'yan itatuwa da kayan marmari na kara rigakafi. Antioxidants kamar bitamin A, C, E da carotenoids suna ƙarfafa rigakafi.
Yana da amfani ga lafiyar hanta
Matsalolin hanta sau da yawa suna faruwa lokacin da sashin jiki ya kasance mai tsananin damuwa. Wannan shine inda antioxidants ke shiga cikin wasa. Yana kula da aikin hanta na al'ada kuma yana dawo da aikinsa.
Yana ƙara haihuwa
Nazarin kan wannan batu yana da iyaka. Duk da haka, wani binciken ya lura cewa antioxidants irin su bitamin C, E, zinc da selenium suna inganta ingancin maniyyi da haihuwa.
Yana maganin ciwon yoyon fitsari
Nazarin ya nuna cewa kamuwa da cutar urinary zai iya haifar da danniya na oxidative da raguwar enzymes antioxidant. Saboda haka, maganin antioxidant yana inganta yanayin.
'Ya'yan itãcen marmari irin su strawberries da cranberriescututtuka na urinary fili An san shi da fada. A antioxidants a cikin 'ya'yan itace rage oxidative danniya da kumburi. Yana taimakawa wajen daure ƙarfe a cikin fitsari, yana hana shi haifar da haɓakar ƙwayoyin cuta.
Yana da kyau ga lafiyar koda
Yawancin karatu sun nuna cewa maganin antioxidant yana rage jinkirin ci gaban cututtukan koda. Antioxidants suna da fa'ida musamman ga duk wanda ke yin maganin dialysis.
Yana amfanar masu shan taba
Nazarin ya nuna cewa cin 'ya'yan itatuwa da kayan marmari iri-iri tare da antioxidants yana da kariya ga masu shan taba. Damuwar Oxidative yana da yawa a cikin masu shan taba. Don haka, amfani da antioxidants yana da mahimmanci a cikin masu shan taba.
Wasu na kowa antioxidants da muke cinye ta hanyar abinci sune bitamin C da E, beta-carotene, lycopene, lutein, da zeaxanthin. Abincin da ke dauke da antioxidants mafi karfi shine strawberries, inabi,apricots, koren shayi, goro, legumes, masara, alayyahu,Citrus, apples, kiwis, dukan hatsi, madara, kofi, kifi, nama maras kyau da abincin teku.
Masu bincike daga Sashen Gina Jiki na Jami'ar Leeds (Ingila) sun gano 20 daga cikin mafi kyawun abinci na antioxidant kuma sun ba da shawarar a ci su akai-akai don tsawaita rayuwa. Mafi kyawun abinci mai ɗauke da antioxidant wanda wannan binciken ya gano sune:
Elma
Elma Yana daya daga cikin 'ya'yan itatuwa masu arzikin antioxidants. Sosaipolyphenol Ya ƙunshi maganin antioxidant da ake kira antioxidant. Apple ya ƙunshi adadin antioxidants sau 7 fiye da ayaba da sau 2 fiye da lemu.
blackberry
Blackberry yana kawar da gout, gudawa da ciwon makogwaro. Domin yana da wadata a cikin bitamin antioxidant kamar bitamin C da E.
Anthocyanin (wani abu mai launi da ake samu a cikin 'ya'yan itatuwa da kayan marmari masu launin ja da shunayya) a cikin blackberries yana yaki da radicals masu haifar da cututtuka.
Black shayi
Tea ya ƙunshi adadi mai yawa na mahadi da ake kira theaflavin. Don hakabaki shayi Yana taimakawa hana ciwon ciki, ciwon prostate da kansar nono.
Blueberries
Blueberries Ya ƙunshi antioxidants anthocyanin da ke ba da 'ya'yan itatuwa da kayan marmari launinsu.
Broccoli
Wannan kayan lambu ya ƙunshi polyphenol antioxidant. Bugu da kariBroccoliYana da tushen bitamin A, bitamin C da calcium.
hatsin hatsi
Bran hatsi, mai arziki a cikin acid phenolic, yana rage cholesterol. A lokaci gudaprebiotic abinci ne.
ceri
ceriYana da fa'idodi kamar hana ciwon daji, kawar da ciwon huhu da gout, da rage yawan ƙwaƙwalwar ajiya. Hakanan yana da wadatar antioxidants.
tumatur
tumaturYana daya daga cikin kayan lambu masu maganin antioxidant da ke yaki da cututtuka daban-daban, ciki har da cututtukan zuciya, allergies, cututtukan ido da wasu nau'in ciwon daji.
kofi
Kofi ya ƙunshi phenolic acid. Shan kofi ba tare da ƙara sukari da yawa ba kuma cikin matsakaici yana taimakawa hana cutar daji ta Parkinson da ciwon hanji.
Cranberry
Ya ƙunshi procyanidinscranberry Yana da tasiri akan cututtukan urinary tract. Yana taimakawa hana cututtukan zuciya da toshewar kwakwalwa.
Dark cakulan
Dark cakulan Yana da fa'idodin kiwon lafiya da yawa. Yana da wadata a cikin baƙin ƙarfe, calcium, potassium da bitamin da yawa. Zabi ku ci duhu cakulan tare da 70% koko.
Koren shayi
Koren shayi Ya ƙunshi polyphenol antioxidants. An yi amfani da shi a cikin magungunan kasar Sin tsawon dubban shekaru don kayan magani. Nazarin ya nuna cewa koren shayi yana hana ci gaban ƙwayoyin cutar kansa kuma yana rage cholesterol.
orange
orange Ya ƙunshi yalwar hesperidin (flavonoid wanda ke ƙara launi da dandano ga 'ya'yan itatuwa citrus) tare da bitamin C. Hesperidin shine mabuɗin lafiyar zuciya.
lemo
lemo Ya ƙunshi epicatechin (flavonoid mai lafiyar zuciya) da kuma phenolic acid. Yana samar da A, C da beta-carotene.
Erik
Ya ƙunshi epicatechin da phenolic acidErikyana nuna irin wannan kaddarorin tare da peach.
rasberi
Wannan 'ya'yan itace mai dadi yana dauke da anthocyanins da ellagic acid wadanda ke taimakawa wajen hana ciwon daji.
Jajayen inabi
Ya ƙunshi anthocyanins da phenolic acid, jajayen inabi sun ƙunshi flavonoids masu yaƙi da kansa. Inabisake sarrafawa Ya ƙunshi wani fili mai suna
Jan albasa
Yafi jajayen albasa fiye da farar albasaquercetin (wani sinadari mai tasiri wajen hana ciwon daji).
alayyafo
Adadin polyphenol antioxidants a cikin wannan kayan lambu yana da yawa.
strawberries
strawberriesYana da arziki a cikin anthocyanins da ellagic acid. Yana da tasiri wajen yakar cututtuka da dama kamar cututtukan zuciya da nakasar haihuwa.
Abubuwan Antioxidant na Abinci
Ana auna abun ciki na antioxidant a cikin abinci ta ƙimar ORAC. ORAC, wanda ke tsaye ga Oxygen Radical Absorbance Capacity, yana auna jimillar iyawar antioxidant na abinci. Mafi girman ƙimar, mafi girman ƙarfin antioxidant. Yanzu bari mu kalli ƙimar ORAC na wasu abinci da abubuwan sha.
'Ya'yan itãcen marmari masu arzikin antioxidant
Elderberry (14.697 maki ORAC)
Blueberries (9.621 maki ORAC)
Boiled artichokes (9.416 maki ORAC)
Strawberry (5.938 maki ORAC)
Blackberries (5.905 maki ORAC)
Jann inabi (maki 1.837 ORAC)
Kayan lambu masu arzikin antioxidant
Dankalan Gasa (4.649 maki ORAC)
Green raw Kale (maki 1.770 ORAC)
Danyen broccoli (maki 1.510 ORAC)
Raw alayyafo (1,513 ORAC maki)
Kwayoyi masu arzikin antioxidant
Walnuts (17.940 maki ORAC)
Kwayoyin Brazil (1.419 maki ORAC)
Legumes mai arzikin antioxidant da hatsi
Jan sorghum (maki 14.000 ORAC)
Koda wake (8.606 ORAC maki)
Gurasar hatsi gaba ɗaya (1.421 maki ORAC)
Tsire-tsire masu arziki a cikin antioxidants
Clove (314.446 maki ORAC)
Cinnamon (267.537 maki ORAC)
Thyme (159.277 maki ORAC)
Turmeric (102.700 ORAC maki)
Cumin (76.800 maki ORAC)
Busasshiyar faski (74.359 maki ORAC)
Basil (67.553 maki ORAC)
Ginger (maki 28.811 ORAC)
Dark cakulan (20.816 maki ORAC)
Abubuwan sha masu wadatar antioxidant
Koren shayi (1.253 maki ORAC)
Jan giya (3.607 maki ORAC)
Kariyar Antioxidant
Ƙarin Antioxidant yana ɗaya daga cikin shahararrun abubuwan gina jiki. Dalilin shi ne cewa antioxidants suna da fa'idodi da yawa kamar yadda aka ambata a sama. Don haka, shin magungunan antioxidant suna da tasiri kamar na 'ya'yan itatuwa da kayan marmari?
Kwayar maganin antioxidant tana ƙunshe da nau'i-nau'i masu yawa, waɗanda abubuwa ne da ke tabbatar da radicals kyauta. Jikinmu a dabi'a yana samar da radicals kyauta yayin motsa jiki da narkewa. Sinadarai na masana'antu kamar fallasa UV, gurɓataccen iska, hayaƙin taba da magungunan kashe qwari, da abubuwan muhalli suma tushen radicals ne.
Idan free radicals sun wuce karfin jikin mu don daidaita su.oxidative danniya Wani yanayi da ake kira A tsawon lokaci, wannan yana taimakawa wajen bunkasa cututtuka daban-daban, ciki har da ciwon daji.
Vitamins A, C da E, wanda ke taimakawa wajen daidaita abubuwan da ke haifar da free radicals a jikin mu, da kumaselenium ma'adinai. Abubuwan kari sun ƙunshi kashi 70-1,660% na ƙimar yau da kullun (DV) na waɗannan mahimman abubuwan gina jiki.
Yin amfani da kariyar antioxidant yana hana lalata ƙwayoyin jiki ta hanyar radicals kyauta. Koyaya, ɗaukar adadi mai yawa na iya yin akasin haka.
Antioxidant kari yana cutarwa
Shan manyan allurai na kari na antioxidant yana cutar da kyau fiye da kyau.
Yana rage aikin motsa jiki
Jikinmu a zahiri yana samar da radicals kyauta a matsayin abin da ke haifar da kuzarin kuzari yayin motsa jiki. Idan kun kara motsa jiki da tsayi, jiki yana samar da ƙarin radicals kyauta. Saboda radicals na kyauta na iya ba da gudummawa ga gajiyar tsoka da lalacewa, ana tunanin cewa shan abubuwan da ake amfani da su na iya haifar da illa mai cutarwa, don haka inganta aikin motsa jiki. Amma da yawa bincike sun nuna cewa shan kwayoyin maganin antioxidant-musamman bitamin C da E-yana tasiri ga daidaitawar jiki don motsa jiki kuma yana iya yin watsi da wasu fa'idodin kiwon lafiya da ke tattare da motsa jiki.
Yana ƙara haɗarin ciwon daji
An san cewa damuwa na oxidative da ke haifar da radicals kyauta ga sel na jiki yana da mahimmanci wajen bunkasa ciwon daji. Tunda antioxidants suna kawar da radicals kyauta, suna rage haɗarin kamuwa da ciwon daji. Tabbas, lokacin da aka ɗauke shi ta dabi'a. Duk da haka, bincike ya nuna cewa yin amfani da kayan aikin antioxidant baya rage haɗarin nau'in ciwon daji da yawa kuma yana iya ƙara haɗarin wasu cututtuka.
Samun antioxidants daga abinci
Yana da lafiya don samun antioxidants daga abinci. Duk abinci sun ƙunshi nau'ikan antioxidants daban-daban. Don haka, ku ci kowane abinci don daidaitaccen abinci.
kwai Kayayyakin dabbobi irin su kiwo da na kiwo suma sun ƙunshi abubuwan da ake amfani da su na antioxidants, amma abincin da ake amfani da shi na tsire-tsire ya fi yawa a cikin antioxidants.
Yadda za a kula da matakin abinci na antioxidant?
Dafa abinci yana canza abun ciki na antioxidant a cikin abinci. Wasu hanyoyin dafa abinci kuma suna da tasiri daban-daban akan matakan antioxidant.
Masu bincike sun ƙaddara cewa motsa jiki yana taimakawa wajen kula da matakan antioxidant. An gano tafasa da tururi yana haifar da raguwa mai yawa a cikin matakan antioxidant.
Wasu bitamin antioxidant sun fi ɓacewa musamman lokacin dafa abinci. Misali; Vitamin C shine bitamin mai narkewa da ruwa. Saboda haka, dafa abinci a cikin ruwa tare da hanyoyi irin su tafasa zai iya haifar da raguwa mai yawa a cikin abun ciki na antioxidant.
Amma ba duk mahadi a cikin jerin antioxidant sun shafi iri ɗaya ta hanyar dafa abinci ba. Misali, wani bincike ya gano cewa cin tumatur da aka dafa a cikin man zaitun yana kara yawan sinadarin lycopene na jini da kashi 82 cikin dari. Hakazalika, karas ɗin da aka soya a kwanon rufi ya bayyana yana ƙara yawan ƙwayar beta-carotene.
Menene mafi ƙarfi antioxidant?
Glutathione (haɗin amino acid guda uku) shine maganin antioxidant mai ƙarfi wanda jikinmu ke samarwa. Yana taimakawa kare lalacewar salula kuma yana nuna abubuwan hana tsufa. Vitamin E shine mafi ƙarfi antioxidant a yanayi.
Nawa antioxidants muke bukata kullum?
Babu shawarar ci don ƙarfin antioxidant kamar yadda aka auna ta ƙimar ORAC. Koyaya, mafi kyawun ci na 3000-5000 ORAC ana ɗaukar lafiya.
A takaice;
Antioxidants sune mahadi na halitta waɗanda ke yaƙar free radicals kuma suna hana damuwa na oxidative lalacewa ta hanyar radicals kyauta. An fi samun shi a cikin kayan lambu da 'ya'yan itatuwa. Abincin da ke dauke da antioxidants shine apples, blackberries, blueberries, cherries, cranberries, lemu, peach plums, raspberries, ja inabi, strawberries, alayyahu, broccoli, tumatir, ja albasa, kabeji, koren shayi, black shayi da kofi. Cin abinci mai arzikin antioxidant yana kara garkuwar jiki, yana inganta lafiyar zuciya, yana jinkirta alamun tsufa, yana kare lafiyar ido da kuma hana cutar daji.
Ko da yake akwai kariyar antioxidant a kasuwa, hanya mafi aminci don samun antioxidants ita ce cin 'ya'yan itatuwa da kayan marmari masu yawa.
Wajibi ne a cinye abincin da ke dauke da antioxidants kowace rana. Ta wannan hanyar, zai zama mafi sauƙi don hana cututtuka. Har ma an ce a tsawaita rayuwa. Idan kuna cin abinci na antioxidant a kowace rana, ƙila ba za ku rayu har abada ba, amma cin abinci na yau da kullun zai haifar da ƙarancin lalacewa a jiki kuma yana jinkirta alamun tsufa.
